A blog about nothing.

Sunday, July 31, 2011

EAT FRUIT, LOSE WEIGHT


You may have heard this before: "Fruit is high in sugar." Or "Fruit makes you fat."

If you are trying to lose weight, you may have tried low-carb diets, many of which limit consumption of fruit to few or even zero servings per day.

Well, no. And, don't.

A systematic review of studies evaluating the effect of fruit on body weight conducted by the National Food Institute found these sweet results:

1. Fruit intake reduces your body weight.

and

2. Fruit intake reduces your risk of becoming overweight in the first place.

Finally,

3. There exists an inverse association between fruit intake and body weight. In other words, the more fruit you eat, the less you are likely to weigh! Wow!


Of course, the study addressed the need for a careful analysis of the type of fruit consumed and method of preparation. It is likely that consuming sweet, juicy, fresh fruits is superior to eating dried fruits and drinking fruit juices.

Take home message:

Eat as much fruit as you like. You can. Guilt-free. However, combining fruit with other foods, especially breads and dairy foods, gives many people upset stomachs, even gas and bloat.

Which is why you should eliminate grains and dairy from your diet. Well, one reason, anyway.

How to eat more fruit? Simple:

1. Have fruit on its own for breakfast.

2. Eat fruit on its own for lunch or with a large salad.

3. Have fruit for dessert, if desired.

Aim for AT LEAST 5 servings of fruit a day. Once you get the hang of it, you can double that with ease. A serving of fruit is a medium piece, or 1 cup. Most fruits contain a mere 60 or so calories per serving, so 10 such servings only supplies 600 calories, which is less than 1/3 of your daily energy requirement.

So, eat up! :)


http://www.ncbi.nlm.nih.gov/pubmed/19413705

Friday, July 29, 2011

An Ounce of Prevention, A Pound of Cure

In order to ensure optimal health you can start by completing this simple checklist. Assuring that you meet these simple daily requirements goes far in the way of whole body wellness. Remember, an ounce of prevention is worth a pound of cure, and many conditions - including allergies, asthma, eczema, autoimmune conditions, cellulite and varicose veins - can be reversed through lifestyle modification. Start now.

1. Exercise at least 25 minutes on most (4) days. The focus here is cardio. In addition, include 10 sets of resistance exercise twice weekly.

2. Sleep 7-9 hours every night. Reserve the bed for sex and rest. Sleep in complete darkness and soundlessness.

3.  Minimize television watching, especially the horror stories that make up the news.


4. Eat a whole foods, plant-based diet centered on sweets (fruits), greens, beans and seeds.

5. Spend some time each day outdoors.

6. Minimize coffee to 2 cups per day.

7. If you drink alcohol, have no more than 1-2 drinks per day.

8. Read a good book.

9. Problem solve.

10. Relax, preferably in the sun.

And finally,

Love someone. Love a lot of people. Give a good hug.
God is love. You are God. You are love, and so are we.

The Paradigm.

Thursday, July 28, 2011

Face the Music

In "Fasting and Eating for Health," Joel Fuhrman M.D. concisely writes: "Many, including physicians and informed laymen, are eager for excuses not to face the annoying facts that the risks associated with eating high-protein diets are so huge, in order that they can continue to eat in ways that are convenient and agreeable but hazardous to their health."


It is no longer any secret that the human body was not designed to process the large amounts of fat and protein present in animal products (meat, eggs, dairy). Rather than argue we need only to look at the huge prevalence of heart disease, cancer, high blood pressure, and diabetes, all of which are contributed to if not caused by MEAT. The toxic wastes produced as products of protein and fat digestion cause symptoms such as headache, nausea, fatigue and may lead to disease and death.

So beat the meat. Leave it behind.

Instead eat seeds, greens and beans. Simple as 1, 2, 3.




Eat responsibly. Heal the world, one delicious mouthful at a time. Try the Paradigm.

Wednesday, July 27, 2011

The Best Things in Life

The best things in life are free. So goes the saying and sings the song. But are they, really? Here are our top 5 "free" things.

1. Sunlight

Gentle rays on a warm spring day. Free, yes. But too much of it will get you a nasty burn, a new freckle, or at worst, a pesky case of cancer.

2. A day at the beach

Yes. Unless you live in LA, in which it'll run you 2 hours in traffic and $15 in parking fees.

3. Fresh water

Uh, not really. You pay the price of those pesticides, drug residues, bacteria and other contaminants with your health.

4.  Free movie passes

You pay with your time. Arrive 2 hours early, and stand in long lines, only to be told as you approach the front that the show is sold out.

This happened to us once at the "Directors' Guild." Oh well, at least we got a credit on the $10 parking fee, which we have yet to use. Who knows, maybe we lucked out. If we'da gotten in, we prolly woulda sprung for a tub of $5 popcorn and $10 candy. Er, maybe not.

5. This blog.

It's free. No strings. Really. Share it with a friend.

Tuesday, July 26, 2011

Salad Days


Now this is cool. It used to be that heart disease is a distinctively human condition. Indeed it has been the leading cause of death in the U.S. for the past 80 years. [1] If you like stats, here are a few:

In 2006, 631,636 people died of heart disease, nearly 200,000 MORE than the year before.

Every year about 785,000 Americans have a first heart attack; another 470,000 who have already had one or more heart attacks have another attack.

And here's the kicker: In 2010, heart disease will cost the United States $316.4 billion. This total includes the cost of health care services, medications, and lost productivity.[2]

Turns out heart disease does not just hit humans, as an article in this month's National Geographic (above) reports. Male zoo gorillas also get it. In fact, many of these poor creatures are put on medications such as beta blockers and ACE inhibitors, which have side effects including depression. Sad!

Note how we said zoo. Heart disease is virtually unheard of in the wild. So why do animals kept in confinement get this disease and wild ones do not?

Two words: obesity and diet
And they are related. Specifically, processed food combined with lower activity levels of zoo animals leads to weight gain and clogged arteries, until the heart goes BOOM.

As part of a multi-zoo study, Elena Hoellein Less of Cleveland Metroparks Zoo is feeding some gorillas a trial menu that mimics the largely vegetarian one eaten in the wild. Zoo animals are fed specially formulated biscuits that are starchy and high in calories. Ms. Less has substituted this food for ten pounds a day of fiber-rich leafy greens, including endive, dandelion greens, romaine lettuce and alfalfa. The natural diet of apes also relies heavily on sweet fruit and seeds, and so apples, bananas and flax seed supplement the diet.[3]

The result of the shift from grains to greens? An average of 65 lbs of weight loss! Nothing to take lightly.




Take-home message? To avoid heart disease and be lean (but not mean), stop being confined to the desk, get up and move. And when your steps carry you to the fridge, be sure to load up on greens, beans, sweets and seeds.  The Paradigm Way.
Salad is sexy.


[1] http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5606a2.htm
[2] http://www.cdc.gov/HeartDisease/facts.htm
[3] http://www.clemetzoo.com/pressroom/index.asp?action=details&pressrelease_id=1406

Friday, July 22, 2011

What to Do?

o you wish to revamp your diet, regain or attain optimal health and make the world a better place but wonder whether you lack the discipline to actually GIVE IT A GO?

As easy as 1, 2, 3... and 4, you're there. Start now, don't look back, and forever be changed for the better.

Rule 1. Have fruit on its own for breakfast.

Fruit is easy to digest and rapidly absorbed to provide instant energy. Eat as much or as little as you wish, but only fruit at least til noon. Start with sweet juicy fruits, either in a fruit salad or fruit smoothie. If your appetite is not satisfied, follow with concentrated fruits and take some to school/work to have to or through lunch.


Rule 2. For lunch, have fresh fruit and/or a large salad with beans. The fiber will keep you fuller longer and the cravings will remain at bay.

Rule 3. Have 2 or 3 vegetable dishes for dinner. Steam them, boil them, or saute in vegetable broth, and start the feast with a plate of raw veggies.

Rule 4. Have fruit for dessert, if desired


See? Easy as 1, 2, 3...and dessert, if you prefer.

EAT RESPONSIBLY

The medical community led by experts including Neal Barnard, M.D., John McDougall, M.D. and Joel Fuhrman, M.D. has established definitively that being overweight is worse for your health than smoking cigarettes. And what is the root cause of obesity?

High-fat animal protein. In other words, meat, eggs and dairy.

How is this the case?

First of all, animal foods are very calorically-dense. Lacking water and fiber, they deliver more calories per mouthful than other foods, with the inevitable consequence being weight gain.

Additionally, animal flesh and animal byproducts stimulate the production of a chemical called Insulin-like Growth Factor. IGF, as it is also known, tells your body to grow, leading to weight gain and even cancer, as T. Colin Campbell, Ph.D. discusses in his book, "The China Study."

Okay, so meat is bad for you, despite what the Beef and Dairy industry says, despite what even the USDA, which is backed by these industries, may say.
Even in small amounts, animal food delivers too much of what you don't need (cholesterol, saturated fat, animal protein) and not enough of what you require (water, fiber as well as most major vitamins and minerals, including the thousands of phytonutrients only existing in plants).

This is why experts compare meat eating to cigarette smoking. In other words, that greasy cheeseburger is likely worse for your health than a pack of cigarettes! It was once believed that smoking was not bad for your health. Doctors in fact endorsed it.

Now it is common knowledge that smoking causes lung cancer, emphysema, COPD and is a factor in other cancers, including bladder cancer and esophageal cancer.

Likewise, it is becoming increasingly clear that meat-eating is associated with prostate, breast, colon and other cancers.


We all know that smoking kills. Not only the smoker is affected, but second hand smoke kills too. Which is why smoking is prohibited in many public places. There is a stigma attached to smoking. You see a smoker, and you frown and feign a cough and may even wave at the air in front of you, as if to say, LEAVE!

This same attitude is taken towards the drunk-driver, whose irresponsibility jeopardizes the lives of others.

And this attitude is justified. Like the smoker, the drunk driver takes other people's safety into his own hands.

Yeah! you shout. Tell it!

And then you take a bite of your chicken breast sandwich, or your burger, or your sushi, or your nonfat probiotic rich yogurt, or your egg-white scramble.

But, we have to ask, what about the meat eater?

Shouldn't we regard the meat eater in the same unfavorable light as the smoker and the drunk driver?

Ultimately meat-eating is not only bad for the eater's health, but it ravages the environment, depletes the economy and is cruel to animals. We can't necessarily say that about either alcohol or tobacco.

Let's quickly look at the effects of eating meat.



Land acreage: Let us say that you were given 2.5 acres of land to produce food for your loved ones. For the athletes in the house, this is about 2 football fields. If you used this land to produce a vegetable (say, cabbage), you could feed over 20 people. If you used the land to produce wheat, 15 people could eat their fill. However, if chicken or milk were your product, then you could supply the calorie needs of only yourself and a loved one (two people). If you used the land to produce eggs or beef, who in turn would need grains and grass, you would only have enough food for yourself. The rest of your neighborhood would starve. Doesn't this sound an awful lot like what is going on in the world today - where the number of underfed and undernourished (1 billion) equals the number of people who are overfed and undernourished?

Cabbage: 20 people
Wheat: 15 people
Chicken/milk: 2 people
Beef/eggs: 1 person

Energy: To produce 1 calorie of protein from soybeans, 2 calories of fossil fuel (coal, oil, natural gas) are required. One calorie of protein from beef requires 54 calories of fossil fuel. This is over 25 times the energy expenditure. In a given day, the amount of greenhouse-warming carbon gas released by a typical car is 3 kilograms. Seventy-five kilograms is released by clearing and burning enough rainforest to produce beef for one hamburger, or 25 times as much. Perhaps if each time you ate a hamburger you were forbidden from driving your car for a month and made to hoof it or hitch it instead, you might reconsider your next visit to Boogers R Us.

Water supply: The production of 1 lb of lettuce requires over 20 gallons of water. One lb of apples needs 50 gallons of water to supply its metabolic needs. Sound like a lot? Not by comparison to animal foods. One lb of chicken uses up over 800 gallons of water. Pork consumes twice as much, or over 1,600 gallons. The number of gallons of water used to produce 1 lb of beef? Over 5,000 gallons.

As you can see, beef uses up a large portion of our water supply, more gallons per lb than the other foods combined! The real cause of the water shortage is in the meat.

In fact, 1 lb of beef wastes enough water to provide a person with a 7-minute hot shower every day for a year. 

In these sad times of water shortage, avoiding showering can diminish your enjoyment of life and likely make you stinky. Instead, simply eat less meat – with a target consumption of zero. You'll likely have less body odor.

taboo is a strong social prohibition (or ban) relating to any area of human activity or social custom that is sacred and forbidden based on moral judgment. In light of meat-eating's devasting and all-pervasive effects, animal food consumption should really be considered taboo, like, say, incest.

And who eats the world's beef? None more so than the United States. Though the US is home to only 4 percent of the world's population, Americans consume nearly 25 percent of the the beef on the planet. In other words, Americans chow 8 times the amount of cow as citizens of other countries.
And this prodigious beef consumption takes a powerful economic toll that each and every meat eater would deeply feel were it not for government subsidizing of the meat and dairy industries, which receive nearly 65 percent of all federal monies given to food manufacturers

Were it not for this subsidizing, the price of that $2 fast food hamburger you pay without giving it much thought would total as much as $200.001, likely more than anyone in her right mind would pay for toxic flesh. Federal generosity in the case of meat explains why many animal products, at $2 to $4 per lb, are less expensive than fruits and vegetables, which receive almost no government funding.

Americans are feeding themselves to death with foods that consume the environment, and as a result, other Earthlings (animals, children) are suffering and dying.


Eat responsibly.
Tell a friend.

1“The Price of Beef,” WorldWatch, July/August 1994, p. 39.

Thursday, July 21, 2011

SATISFACTION GUARANTEED

Feeling satisfaction from food involves a complex interplay of factors, from stretch receptors in our stomach to nutrient receptors in the intestines. Satisfaction differs from satiation, or feeling full to excess, which is an indication merely that you ate sufficient or excessive quantities of food. In fact, foods that truly satisfy actually prevent satiation.
To feel satisfied, you need to eat enough bulk. In fact, the average American consumes 5.5 lbs of food each day.1 You also need to consume enough nutrients, and over a long enough period of time, as the body doesn't register fullness until at least 20 minutes following the first bite.
If either the need for bulk or the need for nutrition is not met, the tendency is to overeat, either by stuffing oneself, or by snacking indiscriminately and continuously.
 If you meet these needs with food that lacks the bulk provided by water and fiber, you will consume too many calories and put on pounds. That's as certain as death or taxes.


Here is the caloric content in 5 lbs of several common foods.
5 Lbs Worth
spinach: 520 calories
peaches: 885 calories
carrots: 930 calories
red potatoes: 1,585 calories
kidney beans: 1,925 calories
pasta: 2,950 calories
salmon: 3,150 calories
cheese: 9,150 calories
cashews: 13,177 calories
olive oil: 20,050 calories

You see, foods with water and fiber are naturally low in calories, so you don't have to restrict yourself to small portions. Why eat like a teenage girl on her first date when you can enjoy lbs of fresh fruits and vegetables, guilt-free? Even beans are much lower in calories than grains, meats, nuts, dairy and oils.
In fact, 5 lbs of kidney beans nicely coincides with your daily caloric needs, providing nearly 2,000 calories. In addition, such a gargantuan portion of beans (6 cans) supplies nearly 150 grams of fiber, 120 grams of protein, and over 100 percent of the daily requirement for 8 major nutrients. However, if you opted to devote the day to eating cheese instead, by satisfying your bulk requirements and eating 5 lbs of Parmesan, you would have consumed 7,000 calories too many, which equals 2 lbs of belly flab.
 






We are not saying anyone in her right mind would dare consume 5 lbs of either beans or cheese in a sitting; we are merely illustrating this take-home message:

 
Lesson to be learned: As the water and fiber content in your food diminishes, calories increase, body weight balloons and fat storage skyrockets.
The only way to feel truly satisfied is to choose foods that are nutritious, bulky (high in water and fiber) and require thorough chewing, which lets them hit all your taste receptors and allows for the sensation of satisfaction to sink in. 

Once again, the prescription is plants, which have the added benefit of being naturally delicious.
1United States Department of Agriculture Fact Book, 2001-2002